101111 WOD

HEY EVERYBODY, HERE IS A FUN ONE FOR YOU. CHRIS JONES WILL BE IN THE BOX IN THE AM AND I WILL BE THE AFTERNOON COACH.

FOR ALL OF YOU WONDERING, I ENDED UP 36TH OUT OF 100 AT THE BEAST OF THE EAST. K, ENOUGH OF THAT. NEXT EVENT TO TACKLE IS TOUGH MUDDER VA AND THE NEW LONDON THROWDOWN. CAN'T WAIT. WHAT A GREAT FALL IT'S SHAPING UP TO BE. SEE YOU ALL IN THE BOX.

STRENGTH:

BACK SQUAT 4X8 AT APPROXIMATELY 60% OF YOUR 1 REP MAX

-MAX OUT REPS ON YOUR LAST SET

METCON:

10 ROUNDS OF:

50 YARD SHUTTLE RUN
5 KB SWINGS 70/55#
1 MINUTE REST

IF IT TAKES YOU LONGER THAN 1 MINUTE TO DO THE SHUTTLE RUN AND KB SWINGS, ASSESS YOURSELF A PENALTY.

1 PENALTY = YOUR CHOICE OF:

20 DOUBLE UNDERS
10 HAND RELEASE PUSHUPS
5 CHEST TO BAR PULLUPS
OR
2 MUSCLE UPS

YOU MAY NOT MIX AND MATCH